25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises. Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.
Mary: popcorn
Announcements: bed build June 12
Prayer: military and first responders
YHC hasn’t been to Sheepdog in a while and as I thought through my pre-blast I landed on my typical adversarial AO messaging to stoke some fires and get a little attention. In my mind, it was only natural to pit Sheepdog (a martial arts founded AO) against the oriental-sounding Kung Pow AO. I fired off a spicy pre-blast, got the side-eye from Deadbolt and a shot from POTS (the scheduled Q of the one-day/UTI nominated nemesis of Sheepdog.) SUCCESS!!! Now, POTS fired back/commented/assumed if there was to be a martial arts Q by YHC, Shredder would need to be on hand to lead the PAX. An often forgotten (by me) and seldom shared fact about YHC is that I am a 3rd Degree Brown Belt in Tae Kwon Do. Granted, my last practice of this craft would have been 25 years ago. Oh well, this will be fun – let’s see what I can shake out of my head from the past\movies\tv.
FNGs: ani
Warm Up:
PAX circled up in the parking lot at the front of the school
The Workout:
East (literally and figuratively)
West (literally and figuratively)
Mary:
Announcements: Tequila Sunrise is open tomorrow. No Q points but points for showing up, EC and a new AO if you haven’t been yet
T-Claps (Recognition):
Prayer:
19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.
EC: UTI, Maybelline, Nemo, Fanny Pack, YHC
ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC
Today’s theme: 56 in recognition of my 56th bday.
Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings
Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.
In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56
Indian run to carpool drop-off circle.
Indian run, split into two groups, back to turf center circle.
Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.
I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!
Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.
Prayer: unspoken
TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!
FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.
Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.
Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.
This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.
So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers
Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.
Mosey back to the flag.
Mary:
25 Pickle pounders
Announcements:
Check social media
T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.
Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX
YHC took us out
May 14 2021 – KungPOW (Wescott) QIC POTS
EC:
POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie
PAX:
10
FNGs:
0
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
Mosey’d to church parking lot.
Station 1 (3 rounds)
Curls for the girls (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Overhead press (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Station 2 (3 rounds)
Merkins (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Side steps (side hustle) complete with 5 burpees and sprint back
Lunges (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Station 3 (3 rounds)
Side step with squat (10)
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Pledge of Allegiance:
Lead by Double D
Mary:
Guantanamo’s for all.
Announcements:
JoCo CSOP coming up soon
Prayer:
Military and First responders.
Unspoken
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up: oyo
The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary: on tennis courts, good evenings, static stretches, Frankensteins
Announcements: see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home.
Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:
With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.
Murder bunnies 4 parking spots, 4 squats cusack back.
Murder bunnies 6 parking spots 4 ground pounders, cusack back.
repeat this for 2 more iterations upping reps to 8 and 12 reps
Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.
At shelter we did 3 sets of wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers. Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd
Prayer:FedEx mother, injured pax’s.
It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.
Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…
Mary:
American Hammers x 20 IC
Homer to Marge x 20 IC
YHC went 1 minute over time so next time we will have to end a minute early to compensate.
Announcements:
JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day
T-Claps (Recognition):
Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.
Prayer:
Pax that are injured
Those that are traveling
Family members who are sick
2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.
Great work out there, HIM. It’s always an honor to lead.
PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:
1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.
2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other. At one point a deer decided to meander across the field and we tried but failed to keep up.
Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America